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Day 1

Working Sets

(sets x reps)

Barbell Bench Press 3 x 8-10

Incline Barbell Bench Press* 3 x 8-10

Flat Bench Dumbbell Flyes 3 x 8-10

Close-Grip Bench Presses 3 x 8-10

Lying Cambered Bar Extensions 3 x 8-10

Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.

Day 2*

Working Sets

(sets x reps)

Pulldowns or Wide-Grip Pull-Ups 3 x 8-10

Low Cable Rows

3 x 8-10

Dumbbell Rows or Bent-Over Barbell Rows

3 x 8-10

Standing Barbell Curls 3 x 8-10

Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don’t need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.

Day 3

Working Sets

(sets x reps)

Leg Extensions 3 x 8-10

Squats 4 x 8-10

Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10

Day 4

Working Sets

(sets x reps)

Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10

Seated Dumbbell Lateral Raises 3 x 8-10

Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10

Barbell Shrugs 3 x 8-10

Seated Calf Raises 3 x 8-12

Standing Calf Raises 3 x 8-12

Ab crunches on a bench 3 x 12-15

Hanging Leg Raises (knees bent) 3 x 12-15